Four Key Stretches to Treat Your Sports Hernia

One very common ailment in the realm of sports injuries is the sports hernia. With the help of sports physical therapy treatments including spinal and orthopedic rehabilitation, you will be able to alleviate your pain and properly treat a sports hernia.

What is a Sports Hernia?

You can get a sports hernia when your muscles or tendons are weakened in the abdominal wall, according to an article from When you overuse these weaker muscles, you can actually tear your muscles in the oblique abdominal area and inside the groin. However, with the help of spine and orthopedic rehab, you can take part in a rehabilitation program that stretches your lower abdominal muscles and lower extremity muscles to alleviate your pain and heal your sports injury. Below we outline what to expect from sports physical therapy.

What is Sports Physical Therapy?

Sports physical therapy is designed to help relieve pain and restore and promote mobility in certain joints. These rehabilitation programs are also meant to improve flexibility and function in the injured region. Injuries from sports occur due to overuse of muscles, tendons, or ligaments as well as improper training methods.

Sports physical therapy, however, seeks to restore their athletic performance out on the court or the field as well as prevent the injury from occurring again. Sports physical therapy is perfect for those athletes who would prefer to avoid surgical interventions and those who live very active lifestyles. The vast majority of physical injuries due to sports do not require surgery and can be treated effectively with physical therapy. When it comes to a sports hernia, there are specific stretches that a physical therapist could suggest.

Below is a list of several useful stretches that can help treat your sports hernia. With the assistance of a physiatrist or sports physical therapist advising you on these exercises, you’ll be back to your old self in no time.

Side Bend Stretch

One type of exercise known to be gentle on the body is the side bend stretch. When performing this exercise, you will need to stand up straight with your arms at your side. Your legs will need to be shoulder width apart. Then you will lift your left arm above your head and bend the top part of your body to the right side. Hold this position for about 30 seconds before returning your arm and upper body to the previous position. Then you’ll want to use your right arm and bend your body to the left side for 30 seconds. Repeat this exercise four times.

Lunge Stretch

A lunge stretch can also be a positive exercise with the help of a physical therapist if you have a tear inside your groin muscle. To do this stretch, you’ll have to kneel down on your left knee and turn your knee inside. Your right knee has to be bent at a 90-degree angle and you’ll want to place your hands in front of you on the floor between your legs. Extend your hips down to the floor and make sure your right groin is stretched.

Hold this stretch for at least 15 seconds if not longer. Alternate your legs and repeat this exercise at least four times every day until your injury is healed. Since this is a complex exercise, be sure to obtain assistance from a physiatrist or physical therapist.

Hip Extension Exercise

Another stretch you can perform to treat a sports hernia is the hip extension exercise. This is a useful stretch to complete within the first two weeks after your injury to the groin area. To do this stretch, you will need to lie down on the floor with your stomach facing downward. Then you’ll need to lift one leg six to eight inches off of the floor.

Keep your leg as straight as you can and hold the position for 30 seconds. Then put your leg down and switch legs. When raising your other leg, make sure it is at least six inches off of the ground and as straight as possible. Repeat the hip extension exercise four times.

Sitting Groin Stretch

Another type of exercise that should help a sports hernia is the sitting groin stretch, which is useful for alleviating the pain due to your muscle tear. To do this exercise, you’ll need to be sitting down and you’ll want to grab the soles of your feet with both of your hands.

Then you will bring the feet together and carry your heels toward your body. Your upper body needs to be positioned toward the ground until a stretch is felt in the groin area. Hold the position for at least 15 seconds and repeat the exercise four or five times per day. A physical therapist can help you perfect the right position for this stretch.

In order to alleviate the pain from a sports hernia and develop the perfect program for your rehabilitation, you’ll want to work with the experts. Be sure to reach out to a spine orthopedics and rehabilitation center as soon as possible when a sports injury occurs. Consider a New York orthopedics physiatrist for your needs.

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Tel: (212)794-7040

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